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  • I wonder this too - like specialization cycles...

    I wonder this too - like specialization cycles with dramatically increased volume, calorie surplus, focus on high SFR exercises to enable higher training volumes.
  • Father time catches up with everyone eventually....

    Father time catches up with everyone eventually. That said, genetics vary greatly and I expect that applies to the duration of gains as well as the sheer amount. I'm certainly hoping that's the case...
  • Mesocycle 5 - Week 4 - Lower 1

    Sleep: ~ 6.5 hours.

    I'd usually deload after the fourth week of hard training, but haven't decided what to do yet. I probably will deload, but maintain the calorie deficit for at least another...
  • After doing my own physio for 2 months I finally...

    After doing my own physio for 2 months I finally decided to see a PT, seeing as my right shoulder is still giving me problems. Yesterday I worked up to benching 116lb for 3 reps and probably only had...
  • Mesocycle 5 - Week 4 - Upper 1

    Weekly average weight: 78.9kg (174.0lb)
    Nutrition: ~ 2300 daily calories
    Sleep: ~ 7 hours

    Time taken: 55 minutes

    Stretching and physio

    BENCH PRESS
    10 x 30kg
  • Mesocycle 5 - Week 3 - Lower 2

    Sleep: ~ 5.5 hours

    Got up early to watch the Argentina-Australia match, then followed it up with this workout.

    Time taken: 55 minutes

    Stretching and physio

    GOOD MORNING
    5 x 20kg
  • 100% this

    100% this
  • Mesocycle 5 - Week 3 - Upper 2

    Sleep: ~ 7.5 hours

    Time taken: 46 minutes

    Stretching and physio

    CHIN UP
    11 x bodyweight (78.9kg), 2.5 min rest
    7 x bodyweight, 2.5 min rest
    6 x bodyweight, 2.5 min rest
  • Thanks - fixed. In that case I have another week,...

    Thanks - fixed. In that case I have another week, so 77kg might be doable. My profile pic was taken at just under 76kg - hoping to be similarly lean.
  • Height: 185cm (6'1") Starting weight: 82.3kg...

    Height: 185cm (6'1")
    Starting weight: 82.3kg (181.5lb)
    Goal weight: 77kg (169.8lb)

    2350 daily calories has been the goal, but adherence hasn't been quite as good. My goal may be out of reach -...
  • Mesocycle 5 - Week 3 - Lower 1

    Sleep: ~ 6.5 hours.

    Time taken: 62 minutes

    Stretching and physio

    HIGH-BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
  • First set matched my PR - fourth week in a row...

    First set matched my PR - fourth week in a row hitting 176lb for 5. Last three reps of the first set were all grindy but with good form, needing a couple of breaths between each.

    First and last...
  • Another 'bench day' but after last week's efforts...

    Another 'bench day' but after last week's efforts left my shoulder uncomfortable for days I wasn't planning on benching at all. Decided just to do my regular warm up sets, with no rest in between...
  • How long have you been lifting for? Unless you're...

    How long have you been lifting for? Unless you're a beginner, gaining 8lb of lean mass is no joke. I'm in my 4th year of lifting and reckon I've put on 2-3lb of lean mass this year (16lb gained...
  • Mesocycle 5 - Week 3 - Upper 1

    Weekly average weight: 79.2kg (174.6lb)
    Nutrition: ~ 2350 daily calories
    Sleep: ~ 6.5 hours

    Time taken: 52 minutes

    Stretching and physio

    BENCH PRESS
    10 x 30kg
  • Mesocycle 5 - Week 2 - Lower 2

    Sleep: ~ 7.5 hours

    Time taken: 56 minutes

    Stretching and physio

    GOOD MORNING
    5 x 20kg
    5 x 31kg, 2 min rest
    10 x 31kg, 2 min rest
  • [b] No - triples are the lowest reps I've done...

    [b]

    No - triples are the lowest reps I've done to-date. I generally prefer to bench 5 reps plus, low reps tend to aggravate my shoulders, even when they're healthy. Working in some RPE 7-8 singles...
  • I haven't started the program yet - I'm cutting...

    I haven't started the program yet - I'm cutting for another three weeks and didn't want to do it until I'm back at maintenance or more. Until October when I hurt my shoulder (grinding to get a...
  • Mesocycle 5 - Week 2 - Upper 2

    Sleep: ~ 7.5 hours

    Shoulder has been worse since benching on Monday. Took an extra rest day yesterday after a poor night's sleep. I'm re-thinking doing the Candito 6-week program for now as I...
  • Shoulder has been worse since benching on Monday....

    Shoulder has been worse since benching on Monday. Took an extra rest day yesterday after a poor night's sleep. I'm re-thinking doing the Candito 6-week program for now as I can't currently bench...
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